How Many Calories in Flour

Flour is one of the most widely used ingredients in cooking and baking. From bread and cakes to sauces and coatings, it’s a kitchen staple in homes and restaurants alike. But how many calories are in flour depends entirely on the type and how much you use. On average, 100 grams of plain white flour contains around 364 calories. However, different varieties  such as wholemeal, self-raising, coconut, or almond flour  come with their own nutritional profiles and calorie counts.

Calorie Count by Weight and Type

Plain white wheat flour is the most common type used in the UK. A standard 100g serving of this flour contains roughly 364 calories. This means a tablespoon (about 10g) contains around 36 calories, while a cup (approximately 120g) provides close to 437 calories.

Wholemeal flour, which includes the bran and germ, contains slightly fewer calories  about 340 to 350 per 100g  but offers more fibre and nutrients. Self-raising flour has a similar calorie count to plain flour because the added raising agents (baking powder) make up only a small portion of the mix.

Alternative flours vary more widely. Almond flour contains around 575 calories per 100g due to its high fat content, while coconut flour has around 400 calories but is higher in fibre. Gluten-free flours made from rice, corn, or potato starch typically sit between 350 and 370 calories per 100g.

Nutritional Breakdown

White flour is mainly made up of carbohydrates, providing around 76 grams per 100g. Protein content is moderate, at around 10 grams per 100g, but the quality of that protein is lower than in animal sources. It contains less than 1 gram of fat and about 2 to 3 grams of fibre, as most of the fibre is removed during the refining process.

Wholemeal flour is richer in nutrients, with more fibre, usually around 10g per 100g  and higher levels of B vitamins, iron, and magnesium. Alternative flours like almond and coconut are much higher in fat and lower in carbs, which can make them more suitable for low-carb or ketogenic diets, but they are far more calorie-dense.

Health Benefits

Flour itself can contribute to a balanced diet when used in moderation, particularly if you opt for wholemeal or less-refined versions. Wholemeal flour contains dietary fibre, which supports digestion and helps with blood sugar regulation. It also provides small amounts of essential minerals like iron and magnesium, which support energy production and muscle function.

Flours made from nuts or seeds, like almond or flaxseed flour, offer healthy fats and additional protein, which can be beneficial for those managing blood sugar or trying to increase satiety. These alternatives may be especially helpful for people following gluten-free or lower-carbohydrate eating patterns.

Downsides to Consider

The main nutritional issue with standard white flour is how heavily processed it is. During milling, the bran and germ are removed, stripping the flour of most of its fibre, vitamins, and minerals. What remains is a fine, starchy powder that digests quickly and can cause rapid spikes in blood sugar.

In excess, foods made from white flour, such as white bread, pastries, and cakes  can contribute to weight gain, insulin resistance, and poor digestive health. Refined flour is also low in satiety, meaning you’re more likely to eat more to feel full. Some people may experience inflammation or discomfort from gluten-containing flours, although this is typically only a concern for those with coeliac disease or gluten sensitivity.

Impact on Your Diet

If you're counting calories or managing blood sugar, flour-based foods can have a significant impact. A single serving of white flour adds energy without much fibre or protein, meaning it digests quickly and won’t keep you full for long. Using wholemeal flour instead can help reduce the impact, thanks to its slower digestion and higher fibre content.

Alternative flours can also support different dietary needs. Almond or coconut flour may be better suited for low-carb, paleo, or gluten-free diets. However, their higher calorie content means portion control is still essential.

Glycaemic Index (GI)

Plain white flour has a high glycaemic index, meaning it quickly raises blood sugar levels after eating. This can lead to energy crashes, cravings, and difficulty managing appetite or blood glucose. Wholemeal flour has a moderate GI, thanks to its higher fibre content, which slows down digestion and sugar absorption.

Nut-based flours like almond or coconut are low-GI and are less likely to cause a spike in blood sugar. Using these flours in cooking or baking can help improve blood sugar control and reduce overall glycaemic load.

How Is Flour Made?

Flour is made by grinding grains, nuts, seeds, or other ingredients into a fine powder. Wheat flour is created by milling wheat kernels, which consist of three parts: the bran, germ, and endosperm. In white flour, only the endosperm is used, while wholemeal flour retains all three parts.

The grinding process differs depending on the source material. For wheat, large industrial mills crush and sift the grain to produce the final product. For nut or seed flours, such as almond or flax, the nuts are blanched, dried, and ground, often after removing excess oil to improve texture and shelf life.

Ingredients in Flour

Most basic flours contain just one ingredient, ground grain, nut, or seed. Plain white flour, for example, is made from refined wheat. Self-raising flour includes added baking powder and salt. Commercial flours may be fortified with iron, calcium, and B vitamins to replace nutrients lost during processing.

Specialty flours, such as those made from almonds, oats, or pulses, have their own unique compositions. These may contain higher amounts of fat, protein, or fibre, depending on the source ingredient.

Healthy Alternatives

To boost nutrition and reduce blood sugar spikes, consider swapping white flour for wholemeal flour or alternatives like oat, almond, or coconut flour. Wholemeal flour adds fibre and micronutrients while still working well in most baked goods. Almond flour is rich in healthy fats and protein, making it more filling, while coconut flour is high in fibre and has a naturally sweet taste.

Gluten-free flours like chickpea or buckwheat flour also offer extra nutrients compared to plain white flour. When baking, blending flours can offer a balanced texture and improve nutritional value without sacrificing flavour.

Summary

Flour contains around 364 calories per 100 grams, though this varies depending on type. White flour is high in refined carbohydrates and low in fibre, making it a fast-digesting ingredient that can spike blood sugar levels. Wholemeal and alternative flours offer more fibre, protein, or healthy fats, making them better options for many diets. While flour is a staple in cooking, choosing the right type and using it in moderation can make a big difference to your calorie intake and overall health.